Diet and Exercise

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Fitango Education
Health Topics
Diet and Exercise

1
Overview
**Nutrition**
These days, a wealth of nutrition information is at
your finger tips. From diet books to newspaper
articles, everyone seems to have an opinion about
what you should be eating. It's no secret that good
nutrition plays an essential role in maintaining
health.

2
Overview
**Nutrition**
While you already know it is important to eat a
healthy diet, you may find it more difficult to sort
through all of the information about nutrition and
food choices.
**Exercise**
Regular physical activity helps improve your overall
health and fitness, and reduces your risk for many
chronic diseases.

3
Overview
**Nutrition**
Fitting regular exercise into your daily schedule
may seem difficult at first, but the 2008 Physical
Activity Guidelines for Americans are more flexible
than ever, giving you the freedom to reach your
physical activity goals through different types and
amounts of activities each week. It's easier than
you think!

4
Physical Activity
Physical activity is anything that gets your body
moving. According to the 2008 Physical Activity
Guidelines for Americans, you need to do two
types of physical activity each week to improve
your health–aerobic and muscle-strengthening.For
Important Health BenefitsAdults need at least:

5
Physical Activity
2 hours and 30 minutes (150 minutes)
of moderate-intensity aerobic activity (i.e., brisk
walking) every week andmuscle-strengthening
activities on 2 or more days a week that work all
major muscle groups (legs, hips, back, abdomen,
chest, shoulders, and arms).1 hour and 15
minutes (75 minutes) of vigorous-intensity aerobic
activity (i.e., jogging or running) every
week andmuscle-strengthening activities on 2 or
more days a week that work all major muscle
groups (legs, hips, back, abdome

6
Physical Activity
10 minutes at a time is fineWe know 150 minutes
each week sounds like a lot of time, but you don't
have to do it all at once. Not only is it best
to spread your activity out during the week, but
you can break it up into smaller chunks of time
during the day. As long as you're doing your
activity at a moderate or vigorous effort for at least
10 minutes at a time.

7
Physical Activity
Give it a tryTry going for a 10-minute brisk walk, 3
times a day, 5 days a week. This will give you a
total of 150 minutes of moderate-intensity activity.
For Even Greater Health BenefitsAdults should
increase their activity to:

8
Physical Activity
5 hours (300 minutes) each week of moderate-
intensity aerobic activity andmuscle-strengthening
chest, shoulders, and arms).

9
Physical Activity
2 hours and 30 minutes (150 minutes) each week
ofvigrous-intensity aerobic activity andmuscle-
strengthening activities on 2 or more days a week
that work all major muscle groups (legs, hips, back,
abdomen, chest, shoulders, and arms).

10
Physical Activity
An equivalent mix of moderate- and vigorous-
intensity aerobic activity andmuscle-strengthening
chest, shoulders, and arms).
**Aerobic activity – what counts?**

11
Physical Activity
Aerobic activity or "cardio" gets you breathing
harder and your heart beating faster. From pushing
a lawn mower, to taking a dance class, to biking to
the store – all types of activities count. As long as
you're doing them at a moderate or vigorous
intensity for at least 10 minutes at a time.
Intensity is how hard your body is working during
aerobic activity.

12
Physical Activity
How do you know if you're doing light, moderate,
or vigorous intensity aerobic activities?
For most people, light daily activities such as
shopping, cooking, or doing the laundry doesn't
count toward the guidelines. Why? Your body isn't
working hard enough to get your heart rate up.

13
Physical Activity
Moderate-intensity aerobic activity means you're
working hard enough to raise your heart rate and
break a sweat. One way to tell is that you'll be able
to talk, but not sing the words to your favorite
song. Here are some examples of activities that
require moderate effort:
-- Walking fast
-- Doing water aerobics

14
Physical Activity
-- Riding a bike on level ground or with few hills
-- Playing doubles tennis
-- Pushing a lawn mower

15
Physical Activity
Vigorous-intensity aerobic activity means you're
breathing hard and fast, and your heart rate has
gone up quite a bit. If you're working at this level,
you won't be able to say more than a few words
without pausing for a breath. Here are some
examples of activities that require vigorous effort:
-- Jogging or running
-- Swimming laps

16
Physical Activity
-- Riding a bike fast or on hills
-- Playing singles tennis
-- Playing basketball

17
Physical Activity
You can do moderate- or vigorous-intensity aerobic
activity, or a mix of the two each week. A rule of
thumb is that 1 minute of vigorous-intensity
activity is about the same as 2 minutes of
moderate-intensity activity.

18
Physical Activity
Some people like to do vigorous types of activity
because it gives them about the same health
benefits in half the time. If you haven't been very
active lately, increase your activity level slowly. You
need to feel comfortable doing moderate-intensity
activities before you move on to more vigorous
ones. The guidelines are about doing physical
activity that is right for you.

19
Physical Activity
**Muscle-strengthening activities – what counts?**
Besides aerobic activity, you need to do things to
strengthen your muscles at least 2 days a week.
These activities should work all the major muscle
groups of your body (legs, hips, back, chest,
abdomen, shoulders, and arms).

20
Physical Activity
To gain health benefits, muscle-strengthening
activities need to be done to the point where it's
hard for you to do another repetition without
help. A repetition is one complete movement of
an activity, like lifting a weight or doing a sit-
up. Try to do 8—12 repetitions per activity that
count as 1 set. Try to do at least 1 set of muscle-
strengthening activities, but to gain even more
benefits, do 2 or 3 sets.

21
Physical Activity
You can do activities that strengthen your muscles
on the same or different days that you do aerobic
activity, whatever works best. Just keep in mind
that muscle-strengthening activities don't count
toward your aerobic activity total.
There are many ways you can strengthen your
muscles, whether it's at home or the gym. You may
want to try the following:

22
Physical Activity
-- Lifting weights
-- Working with resistance bands
-- Doing exercises that use your body weight for
resistance (i.e., push ups, sit ups)
-- Heavy gardening (i.e., digging, shoveling)
-- Yoga

23
Physical Activity
**What if you have a disability?**
If you are an adult with a disability, regular physical
activity can provide you with important health
benefits, like a stronger heart, lungs, and muscles,
improved mental health, and a better ability to do
everyday tasks. It's best to talk with your health
care provider before you begin a physical activity
routine. Try to get advice from a professional with
experience in physical activity and disability. They
can tell you more about the amounts and types of
physical activity that are appropriat

24
Food Groups
Are you interested in healthy eating and having a
balanced diet? If so, you'll want to learn more
about food groups.You may have grown up with
the "Basic 4": dairy group, meat group, grain
group, and the fruits and vegetables group. As
nutrition science has changed, so have these food
groups.

25
Food Groups
**What are the basic food groups?**
Foods are grouped together when they share
similar nutritional properties. The Dietary
Guidelines for Americans, 2010 has five food
groups: vegetables, fruits, grains, dairy and a
protein group, which includes meat, poultry, fish,
legumes and nuts.Food
GroupsExamplesVegetablesThe vegetables you eat
may be fresh, frozen, canned or dried and may be
eaten whole, cut-up, or mashed. You should eat a
variety of dark green, red and orange vegetables,
as well as beans and peas (which are also consider

26
Food Groups
*Oils are NOT a food group, but they provide
essential nutrients such as vitamin E.
**How much of each food group should I eat?**

27
Food Groups
The amount of food you need to eat from each
group depends on your age, sex, and level of
physical activity. For information about the food
groups and the recommended daily amounts
visit ChooseMyPlate.gov Daily Food Plans.

28
Dietary Fat
What counts as fat? Are some fats better than
other fats? While fats are essential for normal
body function, some fats are better for you than
others. Trans fats, saturated fats and cholesterol
are less healthy than polyunsaturated and
monounsaturated fats.

29
Dietary Fat
**How much total dietary fat do I need?**
The Dietary Guidelines for Americans 2005
recommend that Americans keep their total fat
intake within certain limits. This limit is defined as
a percentage of your total calorie needs.

30
Dietary Fat
Age GroupTotal Fat LimitsChildren ages 2 to 330%
to 35% of total caloriesChildren and adolescents
ages 4 to 1825% to 35% of total caloriesAdults,
ages 19 and older20% to 35% of total calories

31
Dietary Fat
You can meet this recommendation by following a
healthy meal plan that meets your calorie needs
and is designed to provide 20% to 35% of calories
from total fat. The USDA Food Guide (My
Pyramid.gov) and DASH eating plan are examples
of healthy meal plans that can meet your calorie
needs and provide the right amounts of fat.

32
Dietary Fat
MyPyramid.gov lets you enter your age, sex,
height, weight, and activity level to get a meal plan
specific to your calorie needs.
DASH (Dietary Approaches to Stop Hypertension)
Eating Plan (PDF-980k) provides a healthy eating
plan with menu examples and recipes to get you
started.

33
Dietary Fat
If you have children, you may be concerned about
whether they should watch their fat intake. For
proper growth, children and teens need healthy
diets that provide the recommended fat
intakes. Children less than 2 years of age need
more calories due to rapid growth and
development. For this reason, nonfat and low-fat
milks are not recommended for children two years
and under.

34
Dietary Fat
Quick Q& AIf some fats are healthier than
others, can I eat as much of these fats as I
want?No, it's best to keep your total fat intake
between 20 and 35% of your total calories each
day. A healthy eating plan such as MyPyramid (link)
or the DASH eating plan (link) contain between 20
and 35% of calories as fat. Check out these plans to
get the right amounts of fat you need each day.

35
Carbohydrates
Not sure what to think about carbohydrates these
days? You've come to the right section. Here are
the facts to separate the hype from the truth about
carbohydrates.What are carbohydrates?Your body
uses carbohydrates (carbs) to make glucose which
is the fuel that gives you energy and helps keep
everything going. Your body can use glucose
immediately or store it in your liver and muscles
for when it is needed.You can find carbohydrates in
the following:

36
Carbohydrates
Fruits
Vegetables
Breads, cereals, and other grains
Milk and milk products
Foods containing added sugars (e.g., cakes,
cookies, and sugar-sweetened beverages).

37
Carbohydrates
Healthier foods higher in carbohydrates include
ones that provide dietary fiber and whole grains as
well as those without added sugars. What about
foods higher in carbohydrates such as sodas and
candies that also contain added sugars? Those are
the ones that add extra calories but not many
nutrients to your diet.

38
Carbohydrates
Quick Q& AI've heard there are "good" carbs
and "bad" carbs? Can you provide me more
information?Some diet books use "bad" carbs to
talk about foods with refined carbohydrates (i.e.,
meaning they're made from white flour and added
sugars). Examples include white bread, cakes, and
cookies. "Good" carbs is used to describe foods
that have more fiber and complex carbohydrates.
Complex carbohydrates are carbohydrates that
take longer to break down into glucose.These
terms aren't used in the D

39
Carbohydrates
What are the types of carbohydrates?There are
two main types of carbohydrates:
Complex carbohydrates
Simple carbohydrates

40
Carbohydrates
Complex CarbohydratesStarch and dietary fiber are
the two types of complex carbohydrates. Starch
must be broken down through digestion before
your body can use it as a glucose source. Quite a
few foods contain starch and dietary fiber such as
breads, cereals, and vegetables:
Starch is in certain vegetables (i.e., potatoes, dry
beans, peas, and corn).

41
Carbohydrates
Starch is also found in breads, cereals, and grains.
Dietary fiber is in vegetables, fruits, and whole
grain foods.
Dietary FiberYou may have seen dietary fiber on
the label listed as soluble fiber or insoluble fiber.
Soluble fiber is found in the following:

42
Carbohydrates
Oatmeal
Oat bran
Nuts and seeds
Most fruits (e.g., strawberries, blueberries, pears,
and apples)
Dry beans and peas

43
Carbohydrates
Insoluble fiber found in the following:
Whole wheat bread
Barley
Brown rice
Couscous
Bulgur or whole grain cereals

44
Carbohydrates
Wheat bran
Seeds
Most vegetables
Fruits

45
Carbohydrates
Which type is best? Both! Each has important
health benefits so eat a variety of these foods to
get enough of both. You're also more likely to get
other nutrients that you might miss if you just
chose 1 or 2 high-fiber foods.

46
Carbohydrates
How much dietary fiber do I need each day? It's
recommended that you get 14 grams of dietary
fiber for every 1,000 calories that you consume
each day. If you need 2,000 calories each day, you
should try to include 28 grams of dietary fiber. To
find out how many calories you need each day,
visit MyPyramid.gov and enter your age, sex,
height, weight, and activity level in the My Pyramid
Plan tool. Then refer to the Easy Fiber Estimator to
find how many grams you need.

47
Carbohydrates
At first, you may find it challenging to eat all of
your daily fiber grams. Just take it slowly and try to
choose higher-fiber foods more often. Over time,
you'll gradually be eating more fiber!
Try these tips to jumpstart your intake of dietary
fiber:

48
Carbohydrates
Choose whole fruits more often than fruit juice.
Fresh, frozen, or canned—it doesn't matter— they
all count!
Try to eat two vegetables with your evening meal.
Keep a bowl of veggies already washed and
prepared your refrigerator—try carrots,
cucumbers, or celery for a quick snack.

49
Carbohydrates
Make a meal around dried beans or peas (also
called legumes) instead of meat.
Choose whole grain foods more often. Take a look
at the "whole grains buzz words list" below to help
you decide. A good guide is to make at least ½ of
your grain choices be whole grains.

50
Carbohydrates
Start your day with a whole grain breakfast cereal
low in added sugar. Top your cereal with fruit for
even more fiber. While bananas may come to your
mind first, you can add even more variety by also
trying sliced peaches or berries. You can often find
these fruits year-round in the frozen foods section
of your grocery store.

51
Carbohydrates
Whole Grain "Buzz Words"The Dietary Guidelines
for Americans recommend that you try to make at
least half of your daily grain choices as whole
grains.
You can find out if the food you are eating is made
of whole grains by looking at the ingredients list of
the food label. The whole grain should be the first
ingredient listed. The following are some examples
of how whole grains could be listed:

52
Carbohydrates
buckwheat
Brown rice
bulgur (cracked wheat)
millet
wild rice
popcorn*

53
Carbohydrates
quinoa
triticale
whole-grain barley
whole-grain corn
whole oats/oatmeal
whole rye

54
Carbohydrates
whole wheat
*Popcorn is a whole grain that can have added fat
and salt. Try air-popping your popcorn to avoid
these extras. If you're buying microwave popcorn,
look for a lower-fat variety. You may also want to
try the snack size bag to help with portion control.
Grains Galore!Here are some explanations of less-
familiar grains:

55
Carbohydrates
Bulgur. A staple of Middle Eastern dishes. Bulgur
wheat consists of kernels that have been steamed,
dried, and crushed. It has a tender and chewy
texture.
Millet. A staple grain in parts of Africa and Asia.
Millet comes in several varieties and has a bland
flavor that is a background to other seasonings.

56
Carbohydrates
Quinoa. A grain that has been traditionally used in
South American cuisine. Its texture has been
compared to that of couscous.
Triticale. A grain that is a hybrid of wheat and rye.
It comes in several varieties including whole berry,
flakes, and flour.
Simple Carbohydrates

57
Carbohydrates
Simple carbohydrates include sugars found
naturally in foods such as fruits, vegetables milk,
and milk products. Simple carbohydrates also
include sugars added during food processing and
refining. What's the difference? In general, foods
with added sugars have fewer nutrients than foods
with naturally-occurring sugars.
How can I avoid added sugars?

58
Carbohydrates
One way to avoid these sugars is to read the
ingredient lists on food labels.
Look for these ingredients as added sugars:
Brown sugar
Corn sweetener
Corn syrup

59
Carbohydrates
Dextrose
Fructose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey

60
Carbohydrates
Invert sugar
Lactose
Maltose
Malt Syrup
Molasses
Raw sugar

61
Carbohydrates
Sucrose
Sugar
Syrup
--
If you see any of these in the ingredient list, you
know the food has added sugars. The closer to the
top of the list, the more of that sugar is in the
food.

62
Carbohydrates
You can learn more about sugars on the food label
by visiting How to Understand and Use the
Nutrition Facts Label.
Other tips for avoiding added sugars include—
Choose water instead of sugar-sweetened sodas.

63
Carbohydrates
Choose 4 fluid ounces (1/2 cup) of 100% fruit juice
rather than a fruit drink.
Have a piece of fruit for dessert and skip desserts
with added sugar.
Choose breakfast cereals that contain no or less
added sugars.

64
Carbohydrates
If you want to learn more about avoiding added
sugar in what you drink, check out Re-think your
Drink.
You probably already know sugars and starches can
play a role in causing cavities. But it's worth
mentioning again, particularly as far as kids are
concerned. Be sure to also brush, floss, and drink
fluoridated water to help prevent cavities.

65
Carbohydrates
How much carbohydrate do I need?Your best
approach is to follow a meal plan that gives you
45% to 65% of the calories as carbohydrates. How
do you do this? Check out these two meal plans:
MyPyramid.gov or DASH eating plan. Both of these
can give you the calories you need and the right
amounts of carbohydrate.

66
Carbohydrates
MyPyramid.gov lets you enter your age, sex,
height, weight, and activity level to get a meal plan
specific to your calorie needs.
DASH (Dietary Approaches to Stop Hypertension)
Eating Plan (PDF-980k) provides a healthy eating
plan with menu examples and recipes to get you
started.

67
Carbohydrates
HHS Health Facts: Choose Carbohydrates
Wisely (PDF-96k) explains why It's important to
choose carbohydrates wisely.

68
Protein
What do you think about when you hear the word
protein? Maybe it's an ad for some protein shake
that promises massive muscles? Or is it the last
high-protein diet craze you read about? With all
this talk about protein, you might think Americans
were at risk for not eating enough. In fact, most of
us eat more protein than we need.

69
Protein
Protein is in many foods that we eat on a regular
basis.This section will help you learn more about
protein. You'll find information about what foods
have protein and what happens when we eat more
protein than we need. **
**What is Protein?**

70
Protein
Proteins are part of every cell, tissue, and organ in
our bodies. These body proteins are constantly
being broken down and replaced. The protein in
the foods we eat is digested into amino acids that
are later used to replace these proteins in our
bodies.Protein is found in the following foods:
-- meats, poultry, and fish

71
Protein
-- legumes (dry beans and peas)
-- tofu
-- eggs
-- nuts and seeds
-- milk and milk products

72
Protein
-- grains, some vegetables, and some fruits
(provide only small amounts of protein relative to
other sources)
As we mentioned, most adults in the United States
get more than enough protein to meet their needs.
It's rare for someone who is healthy and eating a
varied diet to not get enough protein.

73
Protein
**What are the types of protein?**
Proteins are made up of amino acids. Think of
amino acids as the building blocks. There are 20
different amino acids that join together to make all
types of protein. Some of these amino acids can't
be made by our bodies, so these are known as
essential amino acids. It's essential that our diet
provide these. In the diet, protein sources are
labeled according to how many of the essential
amino acids they provide:

74
Protein
-- A complete protein source is one that provides
all of the essential amino acids. You may also hear
these sources called high quality proteins. Animal-
based foods; for example, meat, poultry, fish, milk,
eggs, and cheese are considered complete protein
sources.

75
Protein
-- An incomplete protein source is one that is low
in one or more of the essential amino
acids.Complementary proteins are two or more
incomplete protein sources that together provide
adequate amounts of all the essential amino acids.
--

76
Protein
For example, rice contains low amounts of certain
essential amino acids; however, these same
essential amino acids are found in greater amounts
in dry beans. Similarly, dry beans contain lower
amounts of other essential amino acids that can be
found in larger amounts in rice. Together, these
two foods can provide adequate amounts of all the
essential amino acids the body needs.

77
Protein
Quick Q& AIs it true that complementary
proteins must be eaten together to count as a
complete protein source?In the past, it was
thought that these complementary proteins
needed to be eaten at the same meal for your
body to use them together. Now studies show that
your body can combine complementary proteins
that are eaten within the same day.
**How much protein do I need?**

78
Protein
Maybe you've wondered how much protein you
need each day. In general, it's recommended that
10–35% of your daily calories come from protein.
Here are examples of amounts of protein in food:
1 cup of milk has 8 grams of protein

79
Protein
A 3-ounce piece of meat has about 21 grams of
protein
1 cup of dry beans has about 16 grams of protein
An 8-ounce container of yogurt has about 11
grams of protein

80
Protein
Added together, just these four sources would
meet the protein needs of an adult male (56
grams). This doesn't count all the other foods that
add smaller amounts of protein to his diet.Rather
than just focusing on your protein needs, choose
an overall healthy eating plan that provides the
protein you need as well as other nutrients.

81
Vitamins and Minerals
Vitamins are organic substances (made by plants
or animals), minerals are inorganic elements that
come from the earth; soil and water and are
absorbed by plants. Animals and humans absorb
minerals from the plants they eat. Vitamins and
minerals are nutrients that your body needs to
grow and develop normally.

82
Vitamins and Minerals
Vitamins and minerals, have a unique role to play
in maintaining your health. For example Vitamin D
helps your body absorb the amount of calcium (a
mineral) it needs to form strong bones. A
deficiency in vitamin D can result in a disease
called rickets (softening of the bones caused by the
bodies inability to absorb the mineral calcium.) The
body cannot produce calcium; therefore, it must
be absorbed through our food. Other minerals like
chromium, copper, iodine, iron, selenium, and zinc
are cal

83
Fruits and Vegetables
"Eat your fruits and vegetables." You've likely
heard this statement since childhood. Research
shows why it is good advice:
Healthy diets rich in fruits and vegetables may
reduce the risk of cancer and other chronic
diseases.

84
Fruits and vegetables also provide essential
vitamins and minerals, fiber, and other substances
that are important for good health.
Most fruits and vegetables are naturally low in fat
and calories and are filling.
Not sure how many fruits and vegetables you
should be eating each day?

85
Visit the Fruit and Vegetable Calculator. Here you
can calculate your fruit and vegetable
recommendations based on your calorie needs for
your age, sex, and activity level. This site also has
helpful tips and photographs of 1/2 cup and 1 cup
fruit and vegetable examples.
Want to know the amount of each food group you
need daily? Visit: MyPlate Daily Food Plan to find
out and receive a customized Daily Food Plan.

86
Curious as to whether fruits and vegetables can
help you manage your weight?

87
Take a look at this How to Use Fruits and
Vegetables to Help Manage your Weight brochure
and learn about fruits and vegetables and their
role in your weight management plan. Tips to cut
calories by substituting fruits and vegetables are
included with meal-by-meal examples. You will
also find snack ideas that are 100 calories or less.
With these helpful tips, you will soon be on your
way to adding more fruits and vegetables into your
healthy eating plan.

Diet and Exercise

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